🛡️ NOTORIOUS W.O.D — WEEK 2 · DAY 3

REST / ACTIVE RECOVERY DAY
Coach Rich | Parabellum Build Phase

Intent:
Today protects the work you’ve already done.
Recovery isn’t optional — it’s how volume turns into growth.

No strain. No ego.
Just movement that makes tomorrow better.

🚶‍♂️ LOW-INTENSITY MOVEMENT (20–30 min)

Pick one:

  • Outdoor walk

  • Incline treadmill walk

  • Easy bike or row

Pace:
Nasal breathing. You should finish feeling looser, not tired.

🧠 MOBILITY RESET (10–15 min)

Move slow. Control ranges.

  • Hip CARs — x5 each direction

  • 90/90 hip rotations — x10

  • World’s Greatest Stretch — x5 each side

  • Thoracic rotations — x10 each side

  • Shoulder CARs — x5 each direction

Nothing forced. Let the joints breathe.

🛡️ OPTIONAL CORE (IF YOU FEEL GOOD)

Keep it light and controlled.

  • Dead Bug — 2 x 8 each side

  • Pallof Press — 2 x 10 each side

Skip this if you feel beat up.

❄️ DOWNSHIFT (5 min)

  • Light stretching

  • Slow breathing: 4 sec inhale / 6 sec exhale

Bring your nervous system down.

📝 DAILY NOTE

Rest days aren’t lost days.
They’re what allow Day 4 to hit hard.

Eat well. Hydrate. Sleep.

Tomorrow, we pull. 🛡️